Knowing what your body needs and what your goals are is half the battle when deciding how best to exercise. So will you be seated or standing?
Everybody is different and has different needs when it comes to fitness. The beauty of movement and exercise is there are so many ways to accomplish one particular goal. Many people ask if performing a specific weight lifting exercise is more effective from a seated or standing position and the answer is: it depends on your goals! You can perform in either position but the results will vary. Therefore, it is important to have your goals in mind and know what your body needs. Once you know the benefits of each, it is easier to create a plan around standing or seated exercises. So let's take a look!
Benefits of Seated Exercise
Have a seat and try not to break a sweat! Sitting while performing weight lifting is a great idea if you’re new to lifting weights, want to lift heavier or have a back that needs some extra support. Seated exercises can help you avoid using momentum or improper muscle groups to perform while you learn proper form and technique. In addition, if you’re recovering from a lower body injury, staying seated still allows you to work the upper body without any added stress. If you’re looking to focus on certain muscle groups or cater to injury, seated exercises are a great option.
Benefits of Standing Exercise
When you stand up during weight lifting exercises you're able to target specific muscle groups while utilizing others in the lower body and core. Standing also helps to improve your stability and balance. Without the support of a chair or bench, the lower body and abdominal muscles must work harder to contradict the weight of whatever exercise you’re doing. If you’re looking to train more muscle groups and burn more calories, standing up might be the way to go.
Try one or both of these workouts and notice which one feels the best depending on which you’ve decided is the best option for your goals:
Seated:
- Seated Full Body Workout
- Seated Leg Press: 10–15 reps
- Seated Lat Pull Down: 10–15 reps
- Seated Pec Deck Flies: 10–15 reps
- Seated Shoulder Press: 10–15 reps
- Seated DB Curl: 10–15 reps
- Seated Triceps Extension: 10–15 reps
- Stationary Rower: 2000–3000 meters
Standing:
- Standing Full Body Workout
- DB Squats: 10–15 reps
- Standing Bent Over Row: 10–15 reps
- Push Ups: 10–15 reps
- Standing Side Lateral Raise: 10–15 reps
- Standing Cable Bicep Curls: 10–15 reps
- DB Triceps Kickbacks
- Stairmaster: 15–20 min Intervals
Try a healthy meal when you’re done exercising with this Mexican couscous!
